What You Need To Know About A Calorie Deficit

It has been said more than once that one of the most important components of proper weight loss is reducing the number of daily calorie intake , creating their deficit . However, simply forbidding yourself to eat or resorting to fad diets is unlikely to help you achieve your cherished goal. Rather, on the contrary, I can cause additional problems with the body and the body. Because you also need to limit yourself in food wisely. Let's find out how to achieve a calorie deficit correctly.

Energy deficit is the difference between calories consumed and expended per day. In order for the deficiency to work as effectively as possible, a couple of important factors must be taken into account: the level of the main metabolism and the physical activity coefficient. 

The first value shows the minimum amount of energy needed to ensure the normal functioning of the body in standard conditions, that is, in everyday life: during cheerfulness, in conditions of psychological and emotional peace, during rest, etc. Simply put, this is the number of calories the body burns at rest. This is an individual value that depends on age, height, weight and biometric indicators of the body. You can calculate this indicator yourself using a calculator that is easy to find on the Internet. If you want to get to know your metabolism more closely, you can conduct a bioimpedance analysis of body composition by a specialist.

The coefficient of physical activity is the real level of metabolism, which is usually much higher than the basic one. Determining your ratio is also simple: adequately assess the lifestyle you lead. KFA has already been calculated and its value can be found in the tables: 1.2 - sedentary lifestyle, 1.3 - low activity (1-2 training sessions per week), 1.5 - moderate activity (3-5 training sessions per week), 1 ,7-1,9 - high activity, athletes, etc. The obtained actual caloric content will support the existing weight .

After calculating all the values, you can find out your safe calorie deficit . It usually makes up to 20% of daily calorie intake . This value can be maintained for a long time, up to 10-12 months. Thanks to this deficit , the weight will decrease slowly, but the result will be fixed for a long time. A more significant calorie deficit (from 20 to 40%) will give a quick result, but the chance that the weight will return to its previous indicators is very high. Moreover, before introducing such restrictions, it is better to consult with a specialist so that changes in the diet are as safe as possible. Deficit more than 40% of the daily norm can also be practiced, but no more than 3-5 days. Such a deficit is calculated in a slightly different way: for example, 20% of your norm is 300 kcal - it means that you need to reduce their daily consumption by that much, and increase your activity by the same amount: as a result, the calorie deficit will be 600 kcal.

In order to speed up weight loss , you also need to remember the balance of BJU - proteins, fats and carbohydrates. It is best to create a calorie deficit through carbohydrates and fats, not proteins, since the energy value of 1 g of proteins and carbohydrates is 4 kcal, and fats - 9 kcal. Creating an ideal diet is easier than it seems: on average, to lose weight , a person needs 1.5-1.8 g of proteins, 0.8-1 g of fats, and all the rest should be carbohydrates per 1 kg of the desired weight . After calculating all the values, you can find out how many grams of each component you need to consume per day in order to get the desired number on the scales faster.

So, you can get a calorie deficit correctly in 3 steps:

• Reducing the daily amount of calories consumed .

• Avoiding fatty foods, increasing the amount of protein food.

• Increasing daily energy expenditure by adding light and moderate exercise to your daily routine. It is not so much about long classes in the hall, but about the simplest ways: choose the stairs instead of the elevator or escalator, walk home instead of using public transport, after returning home from work, do not immediately go to bed to watch TV shows and have dinner, but take a walk for at least half an hour and the nearest park or do simple household chores.

Only a comprehensive approach can solve the problem of excess weight : a healthy diet with a deficit of calories and regular physical activity can ensure healthy, and most importantly, long-term weight loss .